Hinge & upper press strength + hinge/press chipper + accessory

3 rounds as warm-up:
:30 hang from bar
10 pvc muscle cleans
10 pvc push jerk
+
Every 3:00 for 15:00 (5 sets):
5-3-1-1-1 clean-grip deadlifts, 21X1
5-10/side single-arm Z press or 5 ring/bar dips
+
For time w/10:00 cap:
30/24 calories
30 push-ups or handstand push-ups
30 alternating DB snatches, tough
10 wall walks or mat lengths handstand walk
30/24 calories
+
3-5 sets:
8-12 band tricep pressdowns
8-12 band curls
OR
5:00-10:00 coach-led mobility